Full Body Workouts 10-Minute Bodyweight Circuit Workout By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on October 24, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print No equipment? No problem. This total body home circuit includes a variety of classic bodyweight exercises to work your body from head to toes. Some of the moves include plyometric jumping and other high-intensity moves. Modify the exercises to fit your fitness level. Bodyweight Circuit Workout Alternating squats and squat jumpsLunges and plyo lungesBear crawls with push-upsOne leg lift to power hopsWall sit with knee liftsDips with leg extensionsBurpeesTriceps push-ups with side planksBridge with leg drops How to Do Bodyweight Exercises and Why They're Important How to Perform a Bodyweight Circuit Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is for intermediate/advanced exercisers. Equipment Needed: A chair, bench, or step How-To Tips: Perform the exercises for the suggested time, one after the other, with short rests in betweenPerform the circuit once for a 10- to 15-minute workout, repeating up to 6 times for a longer, more advanced workoutAdd extra rest periods as needed Warm-Up: Light-moderate cardio for 3 to 5 minutes Recommended Workout: Circuit style—Perform each exercise for 30 to 60 seconds, one after the other with very little rest in between exercises. Repeat the circuit up to 6 times, depending on your time, fitness level and goals. 1 Alternating Squats and Squat Jumps Verywell / Ben Goldstein Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Repeat, alternating 2 reps of each exercise. Duration: 60 seconds To change the intensity: Do all squat jumps to make it harder; do low impact squats to make it easier. 2 Lunges and Plyo Lunges Verywell / Ben Goldstein Step forward into a lunge with the right foot, then step back and lunge forward with the left foot. Repeat for 30 seconds, moving as quickly as possible. Follow with jumping plyo lunges: Begin in a lunge, jump up, and switch feet in the air landing in a lunge with the other foot forward. Repeat, landing with the other foot forward. Duration: 60 seconds To change the intensity: Do all plyo lunges for more intensity, or all static lunges for less intensity. 3 Bear Crawls With Push-Ups Verywell / Ben Goldstein For the bear crawl, squat to the floor and walk the hands out to a plank position. Do a push-up, on knees or toes, walk the hands back and stand up. Duration: 60 seconds To change the intensity: Add a jump at the end to add intensity. 4 One Leg Lift to Power Hops Caiaimage / Trevor Adeline To do a one-leg lift, begin with your weight on the right leg and arms straight up. Tip at the hips to bring the torso parallel to the floor while lifting the left leg straight up. Lower the left leg and bring the knee up into a hop. Repeat for 30 seconds and switch sides. Duration: 30 seconds on each side To change the intensity: Take out the jump to lower the intensity. To add intensity, hold a dumbbell in the hand opposite the leg you're lifting. 5 Wall Sit With Knee Lifts LeoPatrizi / Getty Images Sit against the wall or ball (optional), knees at 90-degree angles, weight in the heels. Holding the wall sit position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot, staying in your squat. Duration: 60 seconds To change the intensity: Stand up after 30 seconds for a break to reduce intensity. 6 Dips with Leg Extensions Verywell / Ben Goldstein Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a triceps dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds. Duration: 60 seconds To change the intensity: Take out the leg extension for less intensity. 7 Burpees Verywell / Ben Goldstein To begin the burpee, squat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds. Duration: 60 seconds To change the intensity: Walk the feet out and in for less intensity, add a push-up for more intensity. 8 Triceps Push-Ups with Side Planks Verywell / Ben Goldstein This triceps exercise begins in a push-up position, with the hands close together. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another push-up, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds. Duration: 60 seconds To change the intensity: Do the move on the knees to modify. 9 Bridge with Leg Drops SrdjanPav / Getty Images In a basic bridge position, straighten the right leg and drop it out to the side a few inches. Bring it back to the center and repeat for 30 seconds. Switch sides and complete the exercise on the other leg for 30 seconds. Duration: 60 seconds To change the intensity: Bend the knee to reduce the intensity. By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit